Calculate Your TDEE for Bulking and Muscle Gain

Building muscle requires eating more than your body burns. The sweet spot for most people is a surplus of 200 to 400 calories above their TDEE. Going higher than that doesn't speed up muscle growth, it just adds more body fat. Your body can only synthesise a limited amount of new muscle tissue per day, even under ideal training conditions. For beginners, that ceiling is higher, roughly 0.5 to 1 kg of muscle per month, while experienced lifters are looking at 0.25 kg or less. Protein is the single most important nutrient for muscle building. Aim for 1.6 to 2.2 grams per kilogram of body weight spread across at least three meals a day. Carbohydrates are your second priority because they fuel your workouts and help with recovery. Fat should make up the rest, around 0.8 to 1 gram per kilogram. Sleep is an often overlooked part of the equation. Growth hormone peaks during deep sleep, so consistently getting less than seven hours limits your results regardless of how well you eat or train.